WEEK of WOD's 10.19.20 - 10.24.20

MONDAY, OCTOBER 19th

A. 12:00-25:00

Back Squat

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 reps @ 85%+

B. 25:00-45:00

12 minute AMRAP

20 Push Press (75/55)

30 Air Squats

Target number of Rounds: 7-9 Rounds

Minimum number Rounds before scaling: 6 rounds

* Scaling option 1:

12 min Amrap

20 Push Press (45/35)

20 Air Squats

* Scaling option 2:

12 min Amrap

10 Dumbbell Push Press (20s/15s)

20 Squats to a target (OR Box Step Ups (12in))

C. 52:00-60:00

3 sets

12 Single Arm Ring Row (each side)

12 Single Leg Glute Bridge

TUESDAY, OCTOBER 20th

A. 13:00-38:00

For Time:

200 Double Unders

100/75 Push Ups

50 Deadlifts (185/125)

Target time: 8-10 mintues

Time cap: 15 minutes

* Scaling option 1:

For Time:

125 Double Unders

75/50 Push Ups

50 Deadlifts (135/95)

* Scaling option 2:

For Time:

200 Single Unders

75/50 Bar Push Ups

50 Kettle Bell Deadlifts (53/35)

B. 43:00-60:00

12 min

Skill work:

Strict Pull ups progression work

2 min foam roll calves

1 min twisted cross (each side)

WEDNESDAY, OCTOBER 21st

A.15:00-27:00

10:00 to Establish 1 Rep Max

* Once warmed up set the clock for 10:00 and go.

* Look to reach a Heavy Single in 5-8 sets

* Rest at least 1:00 between lifts

B. 32:00-50:00

Every 1:30 (10 sets)

100m Sprint (run)

Or 125m Row

Target time each set: 15-20 secs

Time cap each set: 30 secs

* Scaling option 1:

Every 1:30 (10 sets)

75m Sprint (run)

Or 100m Row

* Scaling option 2:

Every 1:30 (10 sets)

20 secs Max Effort Assault Bike

C. 55:00-60:00

2:00 min wall calf stretch

2:00 roll out foot on lacrosse ball

THURSDAY, OCTOBER 22ND

HAPPY BIRTHDAY ROB HORTON!

A.

Every 4 mins (5 Rounds)

12 Toes to Bar

12/10 Calorie Assault Bike

12 Wall Balls (30/20) (OR 18 Wall Balls (20/14))

12 Burpees

Target time each set: 2:15-2:45

Time cap each set: 3:00

* Scaling option 1:

Every 4 mins (5 Rounds)

10 Knee to Chest

10/8 Calorie Assault Bike

10 Wall Balls (20/14)

10 Burpees

* Scaling option 2:

Every 4 mins (5 Rounds)

12 Abmat Sit Ups

10/8 Calorie Assault Bike

8 Wall Balls (14/10)

6 Burpees

B.

3 Sets

10 Single Arm DB Bench (each side)

10 Dumbbell Hammer Curl (moderate weight)

20 Hip Extensions (OR 20 Banded Good Mornings)

FRIDAY, OCTOBER 23rd

HAPPY BIRTHDAY MELISSA MONTGOMERY

A. 13:00-26:00

Shoulder Press

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 reps @ 85%+

B. 30:00-50:00

Teams of 2

100 Alt. Dumbbell hang Clean and Jerk (50/35)

- Partner Hangs from pull up bar -

100 Box Jump Overs (24/20)

- Partner Holds Plank (elbows) -

200ft Single Arm Overhead Lunge Walk (50/35)

Target time: 12-14 minutes

Time cap: 18 minutes

* Scaling option 1:

Teams of 2

100 Alt. Dumbbell hang Clean and Jerk (35/20)

- Partner DB Farmer Carry Holds (50s/35s)

100 Box Jumps (20/16)

- Partner Holds Plank (elbows/knees)

200ft Front Rack Lunge Walk (50/35)

* Scaling option 2:

Teams of 2

80 Alt. Dumbbell hang Clean and Jerk (35/20)

- Partner DB Farmer Carry Holds (50s/35s)

80 Box Step ups (20/16)

- Partner Holds Plank (elbows/knees)

100ft Lunge Walk

* Individual option:

50 Alt. Dumbbell hang Clean and Jerk (50/35)

50 Box Jumps overs (24/20

200ft Single Arm Overhead Lunge Walk (50/35)

C. 50:00-60:00

1 Set

90 sec Corpse Pose

90 sec Cat Cow

90 sec Down Dog to Up Dog

SATURDAY, OCTOBER 24th

6 Sets (Rich Froning Version)

24/20 Calorie Row OR 24/20 Calorie Ski Erg

8 Power Cleans (225/155)

150’ Sled Push (Sled plus 45/25)

- Rest 3:00 -

6 Sets ("I just want a good workout" Version)

20/15 Calorie Row OR 20/15 Calorie Ski Erg

8 Power Cleans (185/125)

100’ Sled Push (Sled plus 45/25) or 20 Jumping Air Squats

- Rest 3:00 -

Target Time each set: 3-4 mintues

Time Cap each set: 5 minutes

Scaling option 1:

6 Sets

20/15 Calorie Ski Erg or 20/15 Cal. Row

8 Power Cleans (155/105)

100’ Sled Push (Empty sled) or 20 Jumping Air Squats

Rest 3:00 -

Scaling option 2:

6 Sets

15/12 Calorie Ski Erg or 15/12 Cal. Row

5 Power Cleans (135/95)

25 Jumping Air Squats

Rest 3:00 -